2019 Fall Granite Games Throwdown Run Through (WOD #3 & WOD #4)
CrossFit SoCo – Competitor’s Program
Metcon
A: Fall 2019 Granite Games Throwdown – Workout #3 (Time)
Intermediate:
40 Synchro Toes-to-Bar
40 Synchro Single Arm Dumbbell Hang Clean & Jerk 50/35
40 Synchro Box Jump Overs 24/20
40 Synchro Single Arm Dumbbell Hang Clean & Jerk 50/35
40 Synchro Toes-to-Bar
Time Cap = 15 Minutes
Scaled:
40 Synchro Knee Raises
40 Synchro Single Arm Dumbbell Hang Clean & Jerk 35/20
40 Synchro Box Overs 24/20
40 Synchro Single Arm Dumbbell Hang Clean & Jerk 35/20
40 Synchro Knee Raises
B: Fall 2019 Granite Games Throwdown Workout #4 (Time)
Intermediate:
3 Rounds Each
300/250 Meter Row
15 Thrusters 95/65
Time Cap = 10 Minutes
Scaled:
3 Rounds Each
250/200 Meter Row
15 Thrusters 75/55
C: Metcon (No Measure)
15-20 Minute ROMWOD After.
No Accessory pieces for the day. Put competition level effort into section A & B.
Spread the word and try to get all teams to come to competitor’s class. Whether you have a team or not, it’ll be a fun class! Come out!